Research Update 2006 Chiropractic Sports Sciences Symposium Sports Nutrition With Exercise Physiology and General Studies with Practical Application

1
Research Update2006 Chiropractic Sports Sciences
Symposium Sports NutritionWith Exercise
Physiology andGeneral Studies with Practical
Application

• G. Douglas Andersen, DC, DACBSP, CCN
• www.andersEnchiro.com

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CaffeineA Simulated Team Sport Study

• Dbl-blind, randomized, crossover study with 9
  Rugby players
• 7 circuits in two 40 minute halfs with a 10
  minute half time
• 70 minutes prior, they consumed 6mg/kgBW caffeine
  or placebo
• Stewart, G.R., Hopkins, W.G., Cook, C., Caims,
  S.P. Multiple Effects of Caffeine on Simulated
• High-Intensity Team-Sport Performance. Med Sci Sp
  Ex. 2005 37 1998-2005

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CaffeineA Simulated Team Sport Study (Cont.)

• Caffeine Improved
• 20m sprint speed
• Offensive sprint speed
• Defensive sprint speed
• Tackle sprint speed
• 30m sprint speed
• Passing Accuracy
• Stewart, G.R., Hopkins, W.G., Cook, C., Caims,
  S.P. Multiple Effects of Caffeine on Simulated
• High-Intensity Team-Sport Performance. Med Sci Sp
  Ex. 2005 37 1998-2005

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Caffeine Dehydration

• 59 males (average age 21) were studied for 13
  days
• No caffeine was consumed in the 48 hours prior to
  the trial
• The first phase (days 1-6) all subjects consumed
  3mg/kgBW caffeine capsules
• On days 7-11 subjects were divided into 3 blinded
  groups 1 placebo (zero caffeine), 2 3mg/kgBW
  (mean 226 mg/d), 3 6 mg/kgBW (mean 452 mg/d)
• Blood urine were tested on days 1, 3, 6, 9, 12
• All subjects maintained their normal workouts in
  a variety of sports
• Armstrong, L.E., Pumerantz, A.C., Roti, M.W., et
  al. Fluid, Electrolyte, and Renal indices of
  Hydration
• During 11 Days of Controlled Caffeine
  Consumption. In J Sp Nutr Ex Metab. 2005 15
  252-265

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Caffeine Dehydration (Cont.)Urine Levels

• Group Zero 3mg/kg
  6mg/kg
• Day 1 1465mL/24h 1484mL/24h 1593mL/24h
• 3 1626
  1587 1407
• 6 1605
  1347 1641
• 9 1303
  1636 1446
• 12 1410
  1371 1349
• There was no evidence of any diuretic effect in
  healthy active males.
• Armstrong, L.E., Pumerantz, A.C., Roti, M.W., et
  al. Fluid, Electrolyte, and Renal indices of
  Hydration
• During 11 Days of Controlled Caffeine
  Consumption. In J Sp Nutr Ex Metab. 2005 15
  252-265

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Habitual Caffeine

• 155,594 U.S. women free of hypertension in
  1990-91 and followed 12 years until 2002-03 in
  the Nurses Health Studies 1 11
• There was no association between the amount of
  caffeine consumed and hypertension, and no
  association between the amount of coffee and
  hypertension. There was an association between
  the amount of both sugared and diet cola and
  hypertension.
• Winkelmayer, W.C., Stampfer, M.J., Willet, W.C.,
  Curhan, G.C. Habitual Caffeine Intake and the
  Risk of Hypertension in
• Women. JAMA. 2005 294 2330-2335.

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Caffeine

• Mechanism of actions
• Mobilization of free fatty acids
• Preservation of glycogen
• Reduction of potassium gradient run down
• Stimulation of CNS motor control
• Translocation of calcium to a more favorable
  membrane position for excitation contraction
  coupling in skeletal muscle
• Stewart, G.R., Hopkins, W.G., Cook, C., Caims,
  S.P. Multiple Effects of Caffeine on Simulated
• High-Intensity Team-Sport Performance. Med Sci Sp
  Ex. 2005 37 1998-2005

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Pseudoephedrine

• Dbl-Blind randomized cross-over study
• 7 trained subjects ran 1500 meters 7 days apart
• 2.5 mg/kg BW pseudoephedrine or maltodextrine 70
  minutes before exercise
• Mean times
• Placebo 440
• Pseudoephedrine 434
• Hodges, K., Hancock, S., Cureell, K., Asker, J.
  FACSM. University of Birmingham, Birmingham,
• United Kingdom. Pseudoephedrine Enhances 1500 m
  Running Performance. Med Sci In Sp Ex. 2005 Vol.
• 37 S43, A230

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Ginseng

• 44 untrained adults, mean age 45 yrs old
• Panax Notoginseng (PNG) 1350 mg or 1350 mg starch
  for 30 days
• Mean time to exhaustion
• 
  Pre Post_______
• PNG 3055 629 3330 833
• Starch
  3250 836 3420 150
• No differences in heart rate, blood pressure,
  blood
• chemistry or perceived exertion between PNG
  starch
• Liang, M.T., FACSM, Moreno, A.J., Young, L.K.,
  Chuang, W. Effects of Panax Notoginseng on
• Aerobic Endurance And Cardiovascular Parameters
  In Adult Humans. Med Sci Sp Ex. 2005 Vol. 37
  S41, A220

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Stretching Isokinetic Strength

• 17 women, (mean age 24) each had 3 tests in
  random order
• Control Isokinetic strength test (IST) of
  dominate knee flexion extension.
• Static 6 min. of 30 sec. passive stretch of
  quads hams each followed by IST
• PNF 6 min. of 10 sec. blocks of contract-relax
  for quads hams each followed by IST
• Mello, M.L., Pereira, M., Gomes, P.S.C. Acute
  Effect of Static and PNF stretching on Dominant
  Knee
• Flexion and Extension Strength. Med Sci Sp Ex.
  2005 37 S183, A951

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Stretching Isokinetic StrengthResults

• Mean Results Flexion
• Peak torque Average
  power Total set work
• Control 83.6 57.4
  461.4
• Static 75.3 49.8
  410.6
• PNF 74.1 49.8
  407.6
• Mean Results Extension
• Peak torque Average
  power Total set work
• Control 139.4 94.7
  764.0
• Static 136.2 89.6
  732.8
• PNF 132.7 87.2
  715.1
• Mello, M.L., Pereira, M., Gomes, P.S.C. Acute
  Effect of Static and PNF stretching on Dominant
  Knee
• Flexion and Extension Strength. Med Sci Sp Ex.
  2005 37 S183, 951

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Stretching Isometric Strength

• 18 Men (mean age 26) each had 3 tests in random
  order
• Control isometric strength test (IST) of hip
  adductors
• Static Stretch 30 second sets of passive
  stretching for 2 min. before IST
• PNF stretch 10 sec. blocks of contract-relax
  for 2 min. before IST
• Peak torque was measured at 45 degrees, 30
  degrees, and 15 degrees
• Peak Torque 45degrees 30degrees 15degrees
• Control 175 169 154
• Static 159 152 146
• PNF 153 151 142
• Rubini, E.D., Pereira, M., Gomes, P.S.C. Acute
  Effect of Static PHF Stretching on Hip Abductor
• Isometric Strength. Med Sci Sp Ex 2005, Vol.
  37, S183, A953

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Glycerol (GLY)

• Literature review of pre-event hydration studies
  concerning GLY water
• 1.0 1.2 g/kgBW GLY 2 2.5 hours per-event
• GLY increased fluid retention 6 ml/kg BW
• 50 of the studies showed GLY improved
  performance in thermoneutral conditions
• 67 of the studies showed GLY improved
  performance in hot conditions
• In the negative studies, the largest increase in
  fluid retention was 1.5 ml/kgBW
• Goulet, E.D., Sharp, R.L., FACSM, Plante, G.E.,
  Melancon, M.O., Dionne, I.J. Systematic Review
  Of
• The Effects OF Glycerol Hyperhydration On
  Endurance Performance During Compensable Exercise
• Stress. Med Sci Sp Ex. 2005 37 S40, A219

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Glutamine and Intestinal Permeability

• Literature review of Glutamine and the critically
  ill.
• Glutamine improves the prognosis of critically
  ill patients by reducing intestinal permeability
  and which leads to a reduced frequency of
  infection.
• DeSouza, D.A., Greene, L.J., Intestinal
  Permeability and Systemic Infection In Critically
  Ill
• Patients Effects of Glutamine. J Crit Care.
  2005 33 1125-1135.

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Glutamine

• 12 males (19 to 23 yrs old) took 2 servings after
  workout and 2 servings at bed time on workout
  days of 10 grams of Glutamine. Six took placebo
  (10gr glucose) twice after workouts and at
  bedtime on workout days
• 7 weeks of bench, military, and squat workouts
• Strength Increase Glutamine - 16.7 Glucose -
  15.9
• Body Fat Loss Glutamine 0.6 Glucose
  0.4
• Thistlethwaite, J.R., Swanson, S.C.,
  Scheuerrmann, B.W. The Effect Of Glutamin On
  Muscle Strength
• And Body Composition. Med Sci Sp Ex. 2005 37
  S45, A240

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Echinacea (E) Erythropoietin (EPO)

• Animal cell culture studies indicate E causes EPO
  to increase
• 24 males (12 took 8gr/d of E. Purpurea and 12
  took wheat flour placebo) for 2 weeks
• Mean EPO increase was 44 in E group and 23 in
  Placebo group
• Whitehead, M.T., Martin, T.D., Webster, M.J.,
  FACSM, Scheett, T.P. Two Weeks of Oral Echinacea
• Supplementation Significantly Increases
  Circulating Erythropoietin. Med Sci Sp Ex. 2005
  37 S43,
• A231

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Forskolin

• From ayurvedic herb coleus Furskohlii
• 12 week Double-blind, placebo-controlled study
• 30 overweight males (15-Forskolin, 250mg of 10
  extract) BID 15 Placebo BID
• F group lost body fat (4 vs. 1) and fat mass
  (4.5kg vs. .5kg)
• F Group gained lean mass (3.7 kg vs. 1.6kg) and
  total testosterone (.69ng/ml vs. -.11ng/ml)
• Godard, M.P., Johnson, B.A., Richmond, S.R.,
  Olson, B.D. Body Composition and Hormonal
  Adaptation
• Associated With Forskolin Consumption In
  Overweight and Obese Males. Med Sci Sp Ex. 2005
• 37 S39, A211

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Glucosamine and Chondroitin

• Major GC trial using 5 treatments over 24 weeks
• 1,583 subjects with knee Osteoarthritis (1,229
  mild. 304 moderate to severe)
• Primary outcome was a 20 reduction in pain using
  the Western Ontario and McMaster Universities
  Osteoarthritis Index (WOMAC)
• Clegg, D.O., Reda, D.J., Harris, C.L., et al.
  Glucosamine, Chrondoitin Sulphate, and the Two in
• Combination for Painful Knee Osteoarthritis.
  NEJM. 2006 354 795-808

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Glucosamine and Chondroitin Results

• Percent of each group that achieved a 20
  decrease in WOMAC Pain
• Score
• Treatment Mild OA
  Mod. To Severe OA
• Placebo 61.7 54
• G-HCL (500mg TID) 63.6 65.7
• C-Sulphate (400mg TID) 66.5 61.4
• GC (500/400 mg TID) 62.9 79.2
• Celebrex (200mg) 70.3 69.4
• Clegg, D.O., Reda, D.J., Harris, C.L., et al.
  Glucosamine, Chrondoitin Sulphate, and the Two in
• Combination for Painful Knee Osteoarthritis.
  NEJM. 2006 354 795-808

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Oxygenated Water Study 1

• 9 cyclists completed 2 trials separated by 2
  weeks
• Exercise testing was preceeded by 3 days of 35
  ml/kgBW of either water or oxygenated (water
  which was considerably more than normally
  consumed)
• No difference in time to exhaustion (76.3 min.
  vs, 76.4 min O2 vs. H20) HR, RPE, lactate, blood
  gasses, hydration status
• Wing-Gaia, S.L., Subudhi, A.W., Askew, E.W.
  Effects of Purified Oxygenated Water on Exercise
• Performance During Acute Hypoxic Exposure. In J
  Sport Nutr Ex Metab. 2005 15 680-688.

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Oxygenated Water Study 2

• Double-blind, placebo controlled study
• 15 endurance athletes(mean VO2 max 54.8)
• Plain water vs. O2 water
• No change in VO2 max, blood lactate, time to
  exhaustion
• O2 content of plain water was 6.0 mg O2/L
• O2 content of O water was 13.1 mg/ O2/L
• Mielke, M., Okroy, J., FACSM, Torok, D., et al.
  Florida Atlantic University, Davie, FL.
  Oxygenated
• Water Does Not Improve Endurance Exercise
  Performance. Med Sci Sp Ex. 2005 37, S44, A236

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Phosphatidylserine

• 16 male soccer players 90 min. simulated
  exercise protocol (45 min. drills-10 min. half-30
  min. drills multi-stage fitness test to
  exhaustion) 2 weeks later it was repeated
• 10 days prior to second bout, subjects took 750
  mg PS or glucose placebo (P) daily
• PS did not reduce serum cortisol, markers of
  muscle damage (creatine kinase myoglobin) or
  lipid peroxidation
• Time to exhaustion improved 4 in PS group
• Kingsley, M.I., Wadsworth, D., Kilduff, L.P., et
  al. Effects of Phosphatidylserine on Oxidative
  Stress
• Following Intermittent Running. Med Sci Sp Ex.
  2005 37 1300-1306

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Phophatidylserine (PS)Follow-up Study

• 14 male cyclists were familiarized with test
  protocol
• 10 minutes _at_ 45 VO2 max 5 minutes rest
• 10 minutes _at_ 55 VO2 max 5 minutes rest
• 10 minutes _at_ 65 VO2 max 5 minutes rest
• 85 VO2 max to exhaustion
• 5 days after ride 1 took either 750mg PS (n 7)
  or 750 mg glucose polymer placebo (n 7) for 10
  days and then repeated ride protocol
• Kingsley, M.L., Miller, M., Kilduff, L.P., et al.
  Effects of Phosphattidylserine on Exercise
  Capacity
• during Cycling in ActivE Males. Med Sci Sp Ex.
  2006 38 64-70

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Phophatidylserine (PS)Follow-up StudyResults

• Results
• Time to exhaustion Ride 1 Ride 2
• PS 751 136 951 142
• P 809 054 802 054
• PS did not effect serum cortisol or glucose,
  blood lactate, or substitute oxidation.
• Kingsley, M.L., Miller, M., Kilduff, L.P., et al.
  Effects of Phosphattidylserine on Exercise
  Capacity
• during Cycling in ActivE Males. Med Sci Sp Ex.
  2006 38 64-70

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D-Ribose

• 3 grams of Ribose (25 min. prior to 5 x 30 sec.
  sprints with 45 sec. passive rest between sets)
  in a double-blind, cross-over of 12 male cyclists
  (mean age 22)
• D-ribose had no effect on peak power, average
  power, total work, rate of fatigue or levels of
  glucose, lactate, and ammonia
• Kerksick, C., Rasmussen, C., Bowden, R., et al.
  Effects of Ribose Supplementation Prior to
• and During Intense Exercise on Anaerobic Capacity
  and Metabolic Markers. In J Sp Nutr Ex
• Metab. 2005 15 653-664.

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L-Carnitine

• 3 grams of L-Carnitine tartrate for 4 weeks or
  placebo followed by a 2 week washout and the
  reverse treatment in a double-blind,
  placebo-controlled cross-over design of 15
  trained males
• Carnitine levels rose significantly when it was
  consumed
• No effect on substrate use during 90 min. ride or
  20 k time trial (30 min.)
• No change in FFAs, glucose, pH, adrenaline,
  glycerol
• Broad, E.M., Maughan, Galloway, R. J., S.D.R.
  Effects of Four Weeks L-carnitine L-tartrate
  Ingestion on
• Substrate Utilization During Prolonged Exercise.
  In J Sport Nutr Ex Metab.2005 15 665-679

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L-Carnitine Burns Carbs, Not Fat

• 12 triathletes (6 male, 6 female. Mean age 25)
  tested after 2 wks of 3 different treatments
• 14 days of 3 gr glucose placebo
• 13 days of placebo and 1 day of 3gr L-Carnitine
  tartrate
• 14 days of L-Carnitine 3gr a day
• 3 hours after each treatment on day 14, 1 hour
  cycle test
• Results
• In males, 2 wks of L-carnitine increased
  carbohydrate oxidation during
• 60 min. 60 VO2 max cycle exercise.
• In females, both 1 day and 2 wks of Carnitine
  increased carbohydrate oxidation
• during the exercise ride.
• In males and females fat oxidation during
  exercise was greatest with placebo.
• Abramowicz, W.N., Galloway, S.D.R. Effects of
  Acute Versus Chronic L-Carnitine L-tartrate
• Supplementation on Metabolic Responses to Steady
  State Exercise in Males and Females. In J Sp
  NutrEx.
• Metab. 2005 15 386-400

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Nutrient Timing

• Double-blind, randomized study, 17 regular weight
  lifters
• Subjects were matched for strength and their
  divided into groups
• A whey, creatine, glucose supplement at 1gm/kgBW
  twice daily on the four workout days per week of
  the same intense 10 week program
• Supplement was taken either per and post workout
  or early
• AM and late PM
• Cribb, P.J., Hayes, A. The Effect Of Supplement
  Timing On Muscle Fiber Characteristics, Strength
  and
• Body Composition During Resistance Training. Med
  Sci Sp Ex. 2005 37 S419, A2188

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Nutrient Timing (Continued)

• Pre/Post
  AM/PM
• Lean mass 2.7kg 1.45kg
• Squat 20.4kg
  16.1kg
• Bench 12.1kg
  8.9kg
• Pre/Post also had higher creatine and glycogen
  levels
• than AM/PM.
• Cribb, P.J., Hayes, A. The Effect Of Supplement
  Timing On Muscle Fiber Characteristics, Strength
  and
• Body Composition During Resistance Training. Med
  Sci Sp Ex. 2005 37 S419, A2188

30
Diet Diary

• One year trial of 224 obese adults
• Compared 1)Medication only 2)Lifestyle
  modification counseling 3) A combination
  therapy of 12
• The Combination group lost more weight than med
  only or lifestyle only groups
• Subanalysis revealed that those in the combo
  group who kept
• diet diarys lost a mean of 40 pounds compared to
  a 17 pound
• mean loss of those who didnt regularly track
  their food
• intake.
• Waddne, T.A., Berkowitz, R.I., Wombie, L.G., et
  al. Randomized Trial of Lifestyle Modification
  and
• Pharmacotherapy for Obesity. New Engl J Med.
  2005 353 2111-2120

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Dietary Modification

• 48,000 women (19,000 intervention) 29,000
  controls
• Followed for a mean of 7.5 years
• Reducing dietary fat and replacing it with
  vegetables, fruits, and grains did not increase
  body weight.
• Howard, B.V., Manson, J.E., Stefanick, M.L., et
  al. Low-fat Dietary Pattern and Weight
• Change over Seven Years The Womens Health
  Initiative Dietary Modification Trial. JAMA.
  2006 295 39-49.

32
Alcohol and Androgen Receptors

• Chronic alcohol use reduces the amount of
• androgen receptors on type 2B muscle fibers.
• Vingren, J.L., Koziris, L.P., Gordon, S.E., et
  al. Chronic Alcohol Intake, Resistance Training,
  Muscle
• Androgen Receptor Content Med Sci Sp Ex. 2006
  37 1842-1848.

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Oral Creatine Effects

• 20 men (mean age 24) took 21gr/d of creatine for
  14 days
• Urine and analysis revealed an increase in both
  methlyamine and formaldehyde excretion
• Short-term, high-use oral creatine
  supplementation enhances the excretion of
  potential cytotoxic compounds but does not have
  any detrimental effects on kidney permeability.
• Poortmans, J.R., Kumps, A., Duez, P., et al.
  Effect of Oral Creatine Supplementation on
• Urinary Methylamin, Formaldehyde, and Formate.
  Med Sci Sp Ex. 2005 37 1717-1720.

34
Carbs and Prolonged Exercise

• Double-blind test of 9 cyclists
• 6.4 carbohydrate-electrolyte sports drink vs.
  placebo for 2 hour 70 VO2
• Carbohydrate ingestion enhances feeling of well
  being during exercise.
• Backhouse, S.H., Bishop, N.C., Biddle, S.J.,
  Williams, C. Effects of Carbohydrate and
  Prolonged
• Exercise on Affect and Perceived Exertion. Med
  Sci Sp Ex. 2005 37 1768-1773.

35
Sweat and Sodium losses in NCAA Football
Players.

• 5 NCAA Football players with history of cramps
• 5 matched controls
• Comparing cramping to non-cramping groups
  revealed a wide variability of fluid loss in both
  groups. Sweat potassium was stable. Sweat sodium
  was 2 times higher in the cramping group compared
  to the non-cramping group.
• Stofan, J.R., Zachwieja, J.j., Horswill, C.A.,
  Murray, R., et al. Sweat and Sodium Losses in
  NCAA
• Football Players A precursor to Heat Cramps? In
  J Sport Nutr Ex Metab. 2005 15 641-652.

36
Exercise Associated Muscle Cramping

• Triathletes after an Ironman Triathlon who
  cramped (n 11) were compared to non-cramping
  controls ( n 9) matched for body mass and
  finishing time.
• There were no differences between groups for
  magnesium, potassium, chloride, and glucose.
• The cramping group had a statistically
  significant lower post-race serum sodium than
  the non-cramping controls.
• The authors stated the difference was not
  clinically significant as the serum sodium
  concentrations in both groups fell within
  standard norms.
• Sulzer, N.U., Schwellnus, M.p., Noakes, T.D.
  Serum Electrolytes in Ironman Triathletes with
  Exercise
• Associated Muscle Cramping. Med Sci Sp Ex. 2005
  37 1081-1085

37
Hydration and Energy during Soccer-specific
Exercise

• 7 ml/kgBW of water before at half-time
• 7 ml/kgBW of sports drink before at half-time
• 7 ml/kgBW of sports drink in 6 smaller servings
• There is no change in performance when the same
  amount of carbohydrates was given prior to and at
  half time of the match compared to the same
  amount divided into 6 servings (every 15
  minutes).
• Clarke, N.D., Drust, B., MacLaren, D.P.M.,
  Reilly, T. Strategies for Hydration and Energy
  Provision
• During Soccer-Specific Exercise. In J Sport Nutr
  Ex Metab. 2005 15 625-640.

38
Carbs and Insulin

• 7 women ate high or low glycemic index breads for
  3 weeks with a 3 week washout between treatments
• All 7 lowered their insulin response to an IV
  glucose challenge after 3 weeks of high fiber
  bread by 35
• Substituting high-fiber carbohydrate for
  low-fiber carbohydrate reduces insulin response
• Ostman, E.M., Frid, A.H., Groop, L.C., Bjorck,
  I.M.E. A Dietary Exchange of Common
• Bread for Tailored Bread of Low Glycaemic Index
  Rich in Dieatry Fiber Improved Insulin
• Economy in young Women with Impaired Glucose
  Tolerance. Eur J Clin Nutr. 2005 1-8

39
Carb-Protein beverage and Recovery after running

• 10 Carb drink vs. 8 Carb/2 Protein drink
• The carbohydrate drink with protein added did not
  improve subsequent performance after recovery,
  but there was less soreness following activity.
• Millard-Stafford, M., Warren, G.L., Thomas, L.M.,
  et al. Recovery from Run Training
• Efficacy of a Carbohydrate-Protein Beverage? In J
  Sport Nutr Ex Metab. 2005 15 610-624.

40
Metabolic Responses to Glycemic Index

• 7 males (mean age 23 yrs old)
• High GI dinner (72) or Low GI dinner (34)
• Following a high GI breakfast next AM, six blood
  expired air samples were taken over 3 hours
  prior to a 1 hour run.
• Blood glucose insulin were lower with the LGI
  dinner for 3 hours even though the same high GI
  breakfast was consumed
• Plasma FFA blood lactate were unchanged
• No difference in rate of carb or fat oxidation
  during the run
• No difference in run performance
• Subjects were not as hungry at breakfast
  following LGI dinner even though protein, carb,
  fat, and calories were the same (P-63gr, C-149gr,
  F-25gr, Cal-1075
• Consuming a low glycemic index meal at dinner can
  improve glucose tolerance at breakfast, but did
  not appear to affect subsequent exercise
• Stevenson, E., Williams, C., Nute, M., et al. The
  effect of Glycemic Index of an Evening Meal on
  the Metabolic Responses
• to a Standard High Glycemic Index Breakfast and
  Subsequent Exercise in Men. In J Sp Nutr Ex
  Metab. 2005 15 308-322.

41
Glycemic Index Recovery

• 8 male runners participated in 2 experimental
  trials 7 days
• apart. They knew they were being tested, but had
  no idea
• What for. They didnt exercise 24 hours prior to
  each test.
• They ate the same foods 48 hours prior to each
  test. Test was
• a 90 minute run on an empty stomach_at_ 70 VO2 max
• followed by the recovery diet. Run repeated the
  next morning
• on empty stomach to exhaustion. Both high GI (70)
• and low GI (35) recovery diets were 17P, 72C,
  and
• 11F.
• Stevenson, E., Williams, C., McComb, G., Oran. C.
  Improved Recovery from Prolonged Exercise
• Following the Consumption of Low Glycemic Index
  Carbohydrate Meals. In J Sp Nutr Ex Metab. 2005
• 15 333-349.

42
Glycemic Index and Recovery Results

• Low GI High GI
• Avg. Run Time to Exhaustion
  109 min. 97 Min.
• Pre-run 2 hunger (next morning)
  No Yes
• Ran faster
  7 1
• Fat Oxidation
  Higher
• Carb Oxidation
  Higher
• Higher rate of fat oxidation was ergogenic and
  may be due to greater
• intramuscular triacylglycerol resynthesis.
• Stevenson, E., Williams, C., McComb, G., Oran. C.
  Improved Recovery from Prolonged Exercise
• Following the Consumption of Low Glycemic Index
  Carbohydrate Meals. In J Sp Nutr Metab. 2005 15
• 333-349.

43
Glycogen Depletion Glycemic Index

• In the previous study after each 90 minute run,
  the subjects received either a high or low GI
  breakfast 30 minutes after running, followed by a
  high or low GI lunch 2 hours later.
• Stevenson, E., Williams, C., Biscoe, H. The
  Metabolic Responses to High-Carbohydrate Meals
  with
• Different Glycemic Indices Consumed During
  Recovery from Prolonged, Strenuous Exercise. In J
  Sp
• Nutr Ex Metab. 2005 15 291-307

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46
Elk Velvet Antler (EVA)

• 46 rowers (25 male 21 female)
• 10 weeks of training with 560mg EVA or placebo
• EVA did not affect testosterone, growth hormone,
  or cortisol either during or following exercise -
  nor did it improve rowing performance.
• Syrotulk, D.G., MacFadyen, K.L., Harber, V.J.,
  Bell, G.J. Effect of Elk Velvet Antler
• Supplementation on The Hormonal Response to Acute
  and Chronic Exercise in Male and
• Female Rowers. In J Sp Nutr Ex Metab. 2005 15
  366-385

47
Tyrosine

• Double-blind cross-over of 20 males (average age
  32)
• Tyrosine 150mg/kgBW
• Treadmill with a backpack 30 of BW for 2 hours
  followed by handgrip test, pull-ups, and stair
  climbing with 44 pounds.
• Tyrosine is a precursor to epinephrine,
  norepinephrine, and dopamine. It is in many
  over-the-counter energy drinks. Ten grams before
  exercise did not have any effect on maximal
  strength, endurance, or power.
• Sutton, E.E., Coll, M.R., Deuster, P.A. Ingestion
  of Tyrosine Effects on Endurance, Muscle
  Strength, and
• Anaerobic Performance. In J Sp Nutr Ex Metab.
  2005 15 173-185.

48
HMB Reduces CK

• Beta hydroxy beta methyl butyrate (HMB) 3 grams/d
  for 14 days or placebo was given to six subjects
  then reversed
• Subjects performed 3 sets of 10 reps of 1 arm
  dumbbell curls at 70 of 1 rep with a 10 sec.
  Negative on each of 30 reps.
• Creatine kinase, a marker of sarcolemmal damage
  showed it rose from 147 IU/L baseline to 312 IU/L
  in placebo
• HMB use blunted CK in all subjects with mean peak
  154.5 IU/L 1 hour post exercise with no changes
  for the remaining 71 hours tested.
• HMB supplementation reduced the signs and
  symptoms of exercise-induced muscle damage in
  males following a single bout of
  eccentrically-based resistance exercise.
• Van Sommen, K.A., Edwards, A.J., Howatson, J.
  Supplementation with ß-hydroxy- ß-methyl butyrate
• (HMB) and Alpha-ketoisocaproic Acid (KIC) Reduces
  signs and Symptoms of Exercise-Induced Muscle
• Damage in Men. In J Sp Nutr Ex Metab. 2005 15
  413-424

49
Proanthocyanidans Edema

• 169 subjects completed trial
• 89 placebo, 81 Pycnogenol (aka Pine-Bark Extract)
• Dose - 200mg 2 hours prior 200mg 4 hours into
  long flight (12-18 hours) or placebo
• Ankle edema increased 18 with Pycnogenol, and
  58 with placebo
• Pycnogenol supplementation reduced the level of
  edema following a long flight
• Cesrone, M.R., Belcaro, G., Rohdewald, P., et al.
  Prevention of Edema in Long Flights with
  Pycenogenol.
• Clin Appl Thrombosis/Hemostasis. 2005 105
  1433-1437.

50
Omega-3 Fatty Acids and Cortical Function

• 33 healthy fit adults (age 22-51)
• 16 matched controls
• 35 days of olive oil placebo or fish oil
• 8 capsules totaled 4 grams of oil (200mg)
• EPA 200 DHA 100mg per capsule
• 2.4 grams of Omega 3s
• AA/EPA ratio decreased from 141 to 41 fish oil
  (No change in olive oil)
• Profile of mood status testing revealed the
  following anger, anxiety, fatigue, depression,
  and confusion all decreased with fish oil.
  Sustained attention was increased with fish oil
• Omega-3 supplementation is associated with
  improved complex cortical processing.
• Fontani, g., Corradeschi, F., Fellici, A., et al.
  Cognitive and Physiologic Effects of Omega-3
• Polyunsaturated Fatty Acid Supplementation in
  Healthy Subjects Subjects. Eur J Clin Investig.
  2005 35
• 691-699.

51
Women and Calcium Consumption

• 178 women, average age 52
• Calcium absorption fraction was measured by dual
  tracer method
• Taller women absorb more calcium than shorter
  women.
• Barger-Lux, M.J., Heaney, R.P. Calcium Absorptive
  Efficiency is Positively Related to Body Size. J
  Clin
• Endocrinal Metab. 2005 90 5118-5120.

52
Calcium and Vitamin D Fail

• Womens Health Initiative 40 centers,
  Double-blind, placebo-controlled trial with
  36,000 subjects
• 18,000 received 2 does of 500 mg calcium and
  200/IU of vitamin D for 7 years
• Conclusion of two studies calcium vit D have
  no effect on reducing risk of fracture or
  colorectal cancer
• Jackson, R.D., LaCroix, A.Z., Gass, M., et al.
  Calcium plus Vitamin D Supplementation and the
  Risk of
• Fractures. NEJM. 2006 354 669-683
• Wactawski-Wende, J., Kotchen, J.M., Anderson,
  G.L., et al. Calcium plus Vitamin D
  Supplementation
• and the Risk of Colorectal Cancer. NEJM. 2006
  354 684-696

53
Calcium and Vitamin D Fail(Continued)

• Sub group analysis showed those who were the most
  compliant did have fewer hip fractures
• 64 of placebo group had 800mg/d calcium intake
  from diet
• 42 of placebo group had 700 IU/d vitamin D
  intake
• Over 50 in both groups were on hormone
  replacement therapy
• The amount of calcium vitamin D was lower than
  what reduced risk in the polyp-recurrence trials
• Subjects with lower serum vitamin D levels had
  higher risk of colorectal cancer.
• Jackson, R.D., LaCroix, A.Z., Gass, M., et al.
  Calcium plus Vitamin D Supplementation and the
  Risk of
• Fractures. NEJM. 2006 354 669-683
• Wactawski-Wende, J., Kotchen, J.M., Anderson,
  G.L., et al. Calcium plus Vitamin D
  Supplementation
• and the Risk of Colorectal Cancer. NEJM. 2006
  354 684-696

54
Fracture and Vitamin D

• Meta-analysis of Randomized Controlled Trials
• Included 5 RCIs for hip fracture (n 9294)
• 7 RCIs for non-vertebral fracture (n 9280)
• Conclusion
• 100 of RDA for vitamin D (400 IU) is not
  sufficient for fracture prevention
• Oral dose of 700-800 IU/d is minimum necessary to
  reduce risk of fracture
• Bischoff-Ferrari, H.A., Willet, W.C., Wong, J.B.,
  et al. Fracture Prevention With Vitamin D
• Supplementation. JAMA 2005 293 2257-2264

55
Low Fitness Level

• National Health Nutrition Examination Survey
• 3,110 Adolescents, aged 12-19
• 34.4 of adolescent females and 32.9 of
  adolescent males had a low fitness level.
• Carnethon, M.R., Gulati, M., Greenland, P.
  Prevalence and Cardiovascular Correlates of Low
• Cardio respiratory Fitness in Adolescents and
  Adults. JAMA. 2005 294 2981-2988

56
Physical Activity Longevity

• Data from the original Framingham Heat Study on
  physical activity was analyzed
• Physical activity levels were established as
  high-medium-low based on estimated 02 consumption
  for each activity
• 3 pooled non-overlapping 12 year periods on the
  efforts of activity in persons 50 and older (n
  9033)
• Life Expectancy Moderate activity High Activity
• Men 1.3 year 3.7 years
• Women 1.5 years 3.5 years
• Franco, O.H., deLaet, C., Petters, A., et al.
  Effects of Physical Activity on Life Expectancy
  with
• Cardiovascular Disease. Arch Intern Med. 2005
  165 2355-2360

57
Low Intensity Exercise for Weight Loss is Not
Advantageous

• 10 male 4 female endurance training subjects
  ran 8,000 m
• (5 miles) at either 95 or 70 of individual
  anaerobic
• threshold.
• Results (Group Average) 70
  95
• VO2 max
  56 78.5
• Heart rate
  138 168
• Calories burned
  2554 2650
• Fat (grams)
  26 20
• Carbs (grams) 90
  108
• Time 5035
  3717
• Cals burned 10 Min, post ex. 138
  180
• Rosenberger, F., Meyer, T., Kinderman, N. W.
  Running 8000 Meters Fast or Slow Are There
• Differences in Energy Cost and Fat Metabolism?
  Med Sci Sp Ex. 2005 37 1789-1793

58
Metabolism and Repeated Sprints

• When total work is matched, high-intensity
• sprinting results in greater improvements in
• repeated sprint ability than medium-intensity
• sprinting.
• Edge, J., Bishop, D., Goodman, C., and Dawson, B.
  Effects of High and Moderate-Intensity Training
  on
• Metabolism and Repeated Sprints. Med Sci Sp Ex.
  2005 37 1975-1982

59
Bowles, K.A., Steele, J.R., Chaunchaiyakul, R.
Do Current Sports Brassiere Designs Impede
Respiratory Function? Med Sci Sp Ex. 2005 37
1633-1640

• The purpose of this study was to determine
  whether breast
• hypertrophy, breast momentum, and/or wearing a
  sports
• brassiere impeded respiratory function at rest
  and/or activity.

60
Bowles, K.A., Steele, J.R., Chaunchaiyakul, R.
Do Current Sports Brassiere Designs Impede
Respiratory Function? Med Sci Sp Ex. 2005 37
1633-1640

• The complete absence of visual aids made it
  impossible for this examiner to properly
  interpret the findings

61
Bowles, K.A., Steele, J.R., Chaunchaiyakul, R.
Do Current Sports Brassiere Designs Impede
Respiratory Function? Med Sci Sp Ex. 2005 37
1633-1640

• I suspect female doctors would have a genetic
  advantage to comprehend the information presented
  in this study for the simple reason that the
  maturity gene required for processing this class
  of data is defective in a large percentage of
  males.